Perfect breakfast formula

Not eating a fry up every day or tucking into a flaky pastry for breakfast are definitely good ways to avoid morning calories, but what should we be eating to kick start the day as best we can? C&J Nutrition’s Stephanie Clarke and Willow Jarosh have come up with a brilliant breakfast formula, which will not only fill you up, but also help you drop the pounds.

The health experts advise that the first meal of the deal should be somewhere between 300 to 400 calories, and contain 13 to 20 grams of protein and at least 6 grams of fibre. The sugar content should come in at 36 grams, while carbs should be around 40 to 55 grams. Lastly there should be 10 to 15 grams of fat in the food. Don’t get too excited at the inclusion of sugar and fat though – sugar should come from fruits and dairy products. If you are adding sugar to the meal, the experts advise stirring in about 1.5 teaspoons (six grams) of any sweetener, including maple syrup and honey.

The fat content doesn’t mean you can go wild on bacon and cheese. Instead opt for avocados, nuts, seeds and olive oil. This formula is aligned with a recent finding that a high-calorie protein breakfast can help people with obesity and type 2 diabetes lose weight. The duo also share some tips with PopSugar on what mistakes to avoid in the morning. Top of the list is skipping breakfast, quickly followed by not eating enough at the mealtime. They also point out an imbalanced meal can lead to diet disaster, explaining that leaving out a key component like carbs will see you missing out on satisfaction and nutrition.

Perfect breakfast ideas:

Steel cut oats with fruit and nuts

Steel oats are an excellent breakfast choice as they are packed full of fibre and protein. Make them with a mix of water and unsweetened soy mile, adding blueberries, chopped walnuts and a drizzle of maple syrup.

Smoothie and hard-boiled egg

Many health-conscious folk begin their day with a smoothie, but adding a hard-boiled egg will up the protein intake. PopSugar suggest its 300-Calorie Carrot Cake Smoothie, made up of two medium carrots, half a frozen banana, 450 grams spinach, 240ml unsweetened soy milk (you can use almond), half a scoop plant-based protein powder, one tablespoon golden raisins, cinnamon, nutmeg, and cloves. This is the ideal breakfast to split before and after a morning workout. Just drink half the smoothie before hitting the gym and then finish the remainder of the drink with the egg after.